*sigh* Misleading title but ok. He's talking about 4 forms of exercise: strength, cardio, mobility, and monitoring progress*; not 4 exercises in particular.
@@ShutchyerLips I can highly recommend a few mat ( or reformer) Pilates sessions a week as we age. I liken it to strengthening local roads and getting into the gym strengths your motorways. Pilates focuses on your core muscles as well as being particularly good for mobilising and stretching.
10-15 sets is WAY MORE sets than what it takes to maintain strength AND muscle size. 10-15 sets is actually nearly the maximum amount someone should lift a week (if intensity is proper, 0-2 reps within failure). 1-2 sets a week will maintain and could even cause growth. 4-8 sets is a good amount to cause hypertrophy and gain strength. If you're going a more powerlifting training routine then less intensity and more volume is what you'll do.
It is because of this channel that I have decided to donate my body to science. What a great way to have purpose after death. I find this all fascinating! By far my favorite channel.
How was the process? Have you signed any paper already or your family is going to do this for you? I want to do that too but leave things as easy as possible for my family.
3:40 “The 3 or 4 exercise principles everyone should be doing; Strength, Cardiovascular Efficiency, Mobility, and Monitoring Progress.” Looks like he just missed a word in the title, for those who missed it. ❤️ ur videos!
After decades of sitting as a software developer, I started swimming. One mile of swimming seven days a week. The changes are awesome. Minimal fat, better posture, strength, etc. I ride bike, but just for enjoyment. In a year I’ll add the other types of exercises.
You are one of the most consistent human anatomy youtuber. Your video sets a lot of influence and intrest in anatomy and overall science. Liked your content. Hope you guys grow ... 🎉
Great advice for anyone! I'm fairly new to running, but its helped me get my resting HR down to 41 (I'm 48). But I'm aware that I dont do enough resistance training, and this video was a good reminder of that!
Yes, a lot of skinny fat people out there that stay skinny due to a high metabolism or from doing cardio. I don't mean fat as in really fat, just fat under the surface. No muscles. I was like that around 35, then I started lifting again. Now I have more endurance and strength than most 20 year olds.
Wow that's great! Doing that will take at least 3 hours daily- time most people do not have to spare but people also spend the same time playing video games so...I guess it's doable😊
Bench, dip, squat, deadlift, cleans, row...the best compound movements for functional strength. during COVID when I could only be in my gym for 45 min, I actually got in the best shape in a long time by doing circuits with little rest: squat, bench, row, lateral raises, deadlifts, hammer curls...8 rounds of 8 reps per set. It was a great workout and took less than an hour. for those over 40, my only advice would be to dial things back just a bit. I'm not 25 anymore so moving really heavy weight, running 10+ miles 3/4x a week etc will always lead to injury for me. It's better to go at 80% effort but 100% of the time, than to go 100% effort but only for 80% of the time because I jacked up my shoulder or something. no matter what level you are, just be active, get outside, and have fun.
The best exercise ever is to do the whole body by targeting each muscle with one exercise per part Doug Brignole on Biomechanics Remember your heart is also a muscle so hi reps light to heavy make sure heart rate goes up that’s your cardio and breaking tissue then food for muscle growth
Every other day I strength train. I program 3 tiers of exercises done every day in this order: 1 heavy compound for strength (squats, deadlifts, presses), 1-2 lighter variations of one of those compounds and 2-4 accessories to target specific muscles/body weakness. On the other day I run for cardio and stretch for mobility.
I’m getting back into my fitness, tried many times but failed each time. Probably because of my bad back. The priest at my partners church prayed for me and a couple of other people and now I’m healed. Starting now with core exercise so I can get stability back to those back muscles that were overcompensating for the painful spine area.
Can you do a video about how surgery impacts exercise and how to get back into it? I do a fair amount of yoga and resistance training. I had a robotic assisted laparoscopic hysterectomy at the end of February. So the resistance training took a hit as I still cant lift anything above 10-12 pounds just yet. I’ve spoken to my doctors about what I need to do so I think I’m good. But I know that not everyone has doctors like mine. I think it would be beneficial to others.
I always have been looking for cross-training, to combine 2 sessions of weight training with upper-lower split, 1 session of calisthenics, and 1 session of cardio into a weekly schedule. The cardio session is the one that I get creative, running, swimming, rucking, and heavy bag drill are the 4 that I would normally pick from, since I don't use my bicycle as a training tool.
#3 Mobility - I thought I had limited mobility but it turns out it was actually tight fascia that was limiting my ranges of motion. Once I addressed the areas of tight fascia I was able to move my body in all kinds of ways with ease.
it depends on your current state of fitness and training experience. this video is made so various people can extrapolate exercises from the given information.
@@michellelouiseweldhagen4356 in the title it says “the four most important exercises you should be doing” but then doesn’t list four exercises. That’s called click-baiting.
I use what I call FASB. Flexibility, Aerobics, Strength, Balance. Flexibility through stretches sometimes using a yoga strap. Aerobics through walking outside with a pack, stair climber, rower, jump rope. Strength through free weights, machine, TRX straps, calisthenics. Balance through BOSU ball and other balance exercises. I do the strength exercises about twice a week and at least one of the others on the other days. I am in and out of the gym in 45 minutes.
The gym I go to does pretty much the same thing. Agility (which usually has a balance portion), strength, mobility, endurance (cardio). Been going there for a year now and it's been working well for me. I thought the mobility was stupid as shit when I started but it's probably what's helped me the most. Fucked up my knees in the military and I couldn't even do air squats a year ago and I did 175# two weeks ago which isn't that much but I thought I'd never be able to even do squats again, that's been mostly mobility work. Strength is going well too, doubled my DL, Cardio about the same as when I joined which is pretty good considering that was 16 years ago and I've just been sitting on my ass since I got out thinking I was fucked for the rest of my life.
58 year old CHF level 2 with defib for 9 years. Discovered by luck, EF was down to 15%. Never has went off, now EF 40%-45%, except when I had covib, dropped to 30%, but back up after a year. 2x a week strength with personal trainer. 2x a week bike ride 20 miles. Lastly Kundalini yoga 2x a week at home. So no matter if your healthy or not this kind of exercise helps everyone!
Love the video! Im a student and i work as a vet tech. I workout on days im off of work and i do 10 minutes of cardio after each workout. Days i work i just go home after. I used to do yoga everyday. I want to start doing that again and work on mobility
I do HIIT running on track and gravel bike cycling for cardio, home gym 3x/w for strength and yoga and pilates for mobility. Healthier and stronger than I’ve ever been at 55
I like this advice 😺 I will try to replicate this to get back to the great shape I was in at 55. Covid 3× stole that from me but as I approach 62 I'm finally seeing that exercise can return without causing me me to become bedridden for days. ❤️🔥 There is a light at the end of the tunnel🤸♀️ I've just got to get a bicycle back in my life 🚲😉
Always great for deeper insights into the body and the benefits of exercise. It feels like I've been exposed to a whole new world of fitness truth in a sense. Thank you for this invaluable information!
Along with the use of a smartwatch or band, I’d suggest having at home a scale with bio impedance measuring. It’s incredible to see how quickly those body indexes can evolve with exercise!
I wish I could lift as much as I would want to without getting asthma afterward. Before covid vaccine, i could do resistance training 4x a week and cardio 5-6x a week asthma free. Now I'm lucky if i could do cardio 2 - 3x a week asthma free. I could still run 40-60km per week and/or cycling 100-200km per week and swim a few km asthma free. BUT whenever i do resistance training, even just body weight, i get asthma 100%. Was asthma free from age 14 to 31, then covid vaccine 3 years ago, and everything went downhill since. That vaccine was the biggest regret of my life...I'm trying different ways to manage my asthma, including homeopathic, which is so far the best of all.
Bench press, deadlift, and squats hits most of everything you need for strength training. If you really want to you can add in shoulder press, bicep curls and triceps extensions. As for cardio; get on a treadmill. You don't make it too complicated...
One reason I’ve really stuck with rock climbing: it can hit all three at once! It also gives a variety of movements so that none of the muscle groups gets overly used to a given exercise.
In response to those containing its misleading title ~ There is no specific answer because we’re all different and have needs depending on our individual bodies, the video is very helpful and educational if you can understand that.
If someone has problem in his leg then what exercises should he should do as if he had undergone surgery 1-2 years ago? the surgery is of ball and socket joint of right leg.
12 minutes and I’m still waiting for him to identify before I should be doing. He never gets to that point. It’s a good video but it’s completely misnamed
1. Strength training. 2. Cardio. 3. Mobility training. 4. Tracking your progress. Perhaps you should pay attention to the video more. He literally mentions these 4 at 4:00 mark.
A good strength training routine, rather than the standard gym rat of doing a set and then walking around for 2 to 4 mins and then another set, alternate from an upper body set to a lower body set, then rest for a minute and do another upper body then to lower body, then rest maybe minute and repeat. That will keep your heart around 120 to 140 (during your set) for your whole workout, plus it stops you from wasting time by doing one exercise at a time with the long rests. Your upper body is already starting to get its break while you are doing your lower body exercise. By the time you get done with the minute rest between your upper will be close to 2 minute rest.
It seems that all else being equal strength wins out of the 3 if you absolutely had to or wanted to focus on one thing. There’s some cardio load and when doing compound movements you have a minimum flexibility component throughout that range of motion.
Man, all your vedios make me excited always about excersize. On top of it, I really like to, my difficulty is I've fibromyalgia and crossed 50. Would you please make vid about it?
What about information for seniors. I did most of these exercises my whole life. For example, I fast walked 13 miles, preparing for 1/2 marathons. I live in an apartment now. and walking alone outside isn't as safe as it was when I was younger. I need more muscle mass. What can I do now?
Get a gym membership and use the strength machines. Use a weight where you reach failure between 8-20 reps. That said stop when you can only do 1 or 2 more (since those are the most injury prone and that is a bigger concern as you age.) Do at minimum 2 hard sets per week per muscle group. Make sure you do at least one easy warm up set, far from failure, before your hard "working" sets.
Skeletal muscle training and yoga routines are great for most needs, and you can do pilates or hiit routines for cardio. It depends what you're into and capable of though. It just boils down to really straining your big muscle groups for bone health (skeletal muscle), increasing flexibility for mobility and injury prevention (yoga), and small muscle and cardio for heart health (pilates). Keeping an active lifestyle that incorporates a social life, like team sports or duo sports is really healthy for your brain and body as well. Hope this helps!
Look at stiannkruger's comment that was posted at about the same time. And try the channel Hybrid Calisthenics. I also recommend yoga. I took a class at a community college and we learned routines and did meditation. I would usually walk out of there feeling great. And/or there are yoga channels. Another possibility is T-Tapp exercises. A used treadmill and/or a Schwinn Air-Dyne (I have a vintage gold one) are good and can be convenient.
I'm not an expert but I imagine exercising in water would be a great place to start as you have the resistance against the water to gently build muscle while saving the heart work by lightening the body. I'm not talking about swimming necessarily, you could start by walking around a pool.
Perhaps one way of looking at it is exercise must be exercising the whole muscle. Considering muscle is made of fast twitch and slow twitch fibers, the proper exercise routine would involve both aerobic for the slow twitch, and weight lifting for the fast twitch and then the whole muscle has been exercised.
If you want to be able to be active long term you really need to have a solid understanding of your muscle imbalances and human biomechanics. Alot of time shouldn be spent doing movements that help to create balance and not make it worse. Doing heavy bilateral weight lifting is a one way ticket to making imbalances so much worse and lead to pain and joint issues down the road.
Lots of medical problems in my family. Didn't want to have to do all the routines and schedules that they do. Constantly watching what they eat and how long they do anything. So I tried living healthier and found I had to keep a schedule for exercise and constantly watch what I eat...😅
Can't believe I wasn't already subscribed to this channel; great content. Would love a deeper dive on monitoring progress, metrics, validity of different testing tools, what a person can do at home vs what they need specialized testing for, is it worth shelling out for things like VO2 max tests, body fat tests, RMR, lactate levels, etc.?
Before I watch the video I want a gas cardio is great for your cardiovascular system I would think strength training, and then also maybe stretching out ligaments and fascia.
The most beneficial to your overall health is strength training, not even cardio will give you the same benefits in long term. Throw some mobility in your days of not training and you’re good to go. Traditional strength training like bodybuilding and not crossfit is safer in joints and will maintain your muscle mass at your older age which is crucial, doing cardio will make your body adapt to make you lighter and will lose muscle mass in progress. That’s why you see these sprinters looking thin. You don’t have to work out almost everyday like this guy recommends, 2-3 days of strength training is more than enough and prioritize your sleep and nutrition over exercise. If doing 2 days then full body workout is great
I’ve just got one question: given all you know about human anatomy, can tendons and ligaments recover from partial tears on their own, with rehab and a few years of time? Or is it simply game over, and an anatomical structure that just does not heal? If it doesn’t heal on its own, please explain why.
10 to 15 sets per week for each muscle is actually a lot. I don't do more than 3-4 sets per muscle per lifting session. That means going to the gym a few times a week for each muscle group. Are you sure that's what is needed to maintain? Or are you advocating for more sets per workout?
That's not a lot, that barely mimics real life. What the hell are 4 sets going to do? Nothing. I do 12 reps and 10 sets of dumbbell bench presses, 50lb. 100lbs weighted row, 12 reps, 10 sets. You should train for endurance, not being big.
@RealMTBAddict I mostly train for hypertrophy. I lift twice a week and then bike and run 3 or 4 times a week outside of that. I try to lift weight where the last rep (8 to 12 reps) is close to failure. I am trying to catch my upper body up with my legs. I can run 13 miles in a little over 2 hours so my endurance is pretty good. My Upper body is underdeveloped compared to my legs, which are pretty big at this point.
@@swafflemanish Hypertrophy is only temporary without the genes like Arnold or Ronnie Coleman. You get bigger, then you naturally get smaller. I'd rather just get strong and however big I get that's what nature intended. I can't get big, my metabolism is 5,000 calories a day resting. Even if I eat 6 chickens a day I would only gain 7lbs. I'd rather be like Bruce Lee.
I'd like to see what you do with someone that is disabled due to a serious injury, and is no longer able to walk, and physical abilities are degenerative.
Depends on what you want. If you want to get stronger and bigger you are going to need more than just push-ups (unless you do a lot of push-ups) but if you want to just be fit then yeah.
Truly a great video. This should be shown to all kids in PE class. But this will never happen because apparently they are more concerned about teaching...well, you know. 👍👍👍🗽🗽🗽🇺🇲🇺🇲🇺🇲
I used to get my resting heartbeat to go down into the 40s when I worked out a lot before, but now my heart just beats faster all the time. Even when I work out early in the morning, my heart is still beating faster than normal when I go to bed. It's like working out now stresses it instead of making it stronger.
@@anneflynn9614 I have. Several times. They say nothing's wrong. I guess it might be chronic stress, and that my body interprets exercise as even more stress.
Really thank you very much for sharing the knowledge with physical demonstration. I request you to please explain about Cancer with physical demonstration. Randomly I checked videos in your channel and I couldn't find. Can you please share the Link if you have already made video on Cancer related video. I will be waiting for your response.
I work out with heavy weights 3 times a week. I also do cardio 4 times a week. I have a very physical job. My blood work is always good but my resting heart rate is terribly high these last 4 years. It’s hardly ever below 78 and it can run 90 while I sleep. My doctor always tells me there is nothing to worry about but it used to be around 58 to 60 most of my life. I’m 62. After watching this I think I need to find a new doctor.
*sigh* Misleading title but ok. He's talking about 4 forms of exercise: strength, cardio, mobility, and monitoring progress*; not 4 exercises in particular.
Author should 📌 this
Thanks for the heads-up. I hate these kind of misleading titles.
yeps, very misleading.
but you know, get out there and get it done.
Damn!
True...
Bye bye
true, but I found the video great
I have been looking for content that is not focused on weight loss and getting huge muscles. Just health. Thank you!
Consistency is everything. You don't stop exercising because you get old. You get old when you stop exercising.
Well said!
Bodybuilding, swimming and yoga here. As you get older focus on mobility as much as u can or else getting up from bed will be difficult
It's crazy how much you realize you didn't focus on the minor muscles as you get older, and how much support they give you
@@ShutchyerLips I can highly recommend a few mat ( or reformer) Pilates sessions a week as we age.
I liken it to strengthening local roads and getting into the gym strengths your motorways.
Pilates focuses on your core muscles as well as being particularly good for mobilising and stretching.
Weight lifting is enough to keep you strong and able to get out from bed.
Bodybuilding< Strength training
@@RealMTBAddict power building * u right
10-15 sets is WAY MORE sets than what it takes to maintain strength AND muscle size. 10-15 sets is actually nearly the maximum amount someone should lift a week (if intensity is proper, 0-2 reps within failure). 1-2 sets a week will maintain and could even cause growth. 4-8 sets is a good amount to cause hypertrophy and gain strength. If you're going a more powerlifting training routine then less intensity and more volume is what you'll do.
I agree, 10 -15 sets is definitely a competitive athlete zone.
65 yrs old and feeling great. RHR is 50< / Education and consistency is magic. I've credit Human Anatomy and Jeff's Athean-X for helping me.
It is because of this channel that I have decided to donate my body to science. What a great way to have purpose after death. I find this all fascinating! By far my favorite channel.
Me too!
How was the process? Have you signed any paper already or your family is going to do this for you? I want to do that too but leave things as easy as possible for my family.
Is it a threat?
@@LeoTaxilFrance what does this even mean? It doesn’t make any sense for the comment.
4 exercises at 3:46
timesaver !! thanks
3:40 “The 3 or 4 exercise principles everyone should be doing; Strength, Cardiovascular Efficiency, Mobility, and Monitoring Progress.” Looks like he just missed a word in the title, for those who missed it. ❤️ ur videos!
After decades of sitting as a software developer, I started swimming. One mile of swimming seven days a week. The changes are awesome. Minimal fat, better posture, strength, etc. I ride bike, but just for enjoyment. In a year I’ll add the other types of exercises.
You are one of the most consistent human anatomy youtuber. Your video sets a lot of influence and intrest in anatomy and overall science. Liked your content. Hope you guys grow ... 🎉
Sprinting. Walking. Carrying. Horizontal pulling and horizontal pushing.
Great advice for anyone! I'm fairly new to running, but its helped me get my resting HR down to 41 (I'm 48). But I'm aware that I dont do enough resistance training, and this video was a good reminder of that!
Yes, a lot of skinny fat people out there that stay skinny due to a high metabolism or from doing cardio. I don't mean fat as in really fat, just fat under the surface. No muscles. I was like that around 35, then I started lifting again. Now I have more endurance and strength than most 20 year olds.
I'm almost 40 years old & I lift weights 3 X's a week & walk 5-6 miles a day. Pretty happy with my results.💗
I'm almost 41. I lift weights 3-4 days a week and honestly just doing that keeps me in good shape.
@@ironman2326 Great job! Keep up the great work.❤️
And you look pretty 😍
@@alejandromiranda8489 Thank you!☺️💗
Wow that's great! Doing that will take at least 3 hours daily- time most people do not have to spare but people also spend the same time playing video games so...I guess it's doable😊
Man, I pulled a muscle looking at the clock too fast today. I'm sitting this one out!
Me too
@@michaelj2528 yea me to
If you pulled a muscle looking at the clock, that means you should DEFINITELY NOT sit this one out
@@ezay8694 my problems stem from not being active. Being active hurts, therefore it's bad.
Funny…. I just got off from workers comp due to an injury from watching paint dry!😂
Bench, dip, squat, deadlift, cleans, row...the best compound movements for functional strength.
during COVID when I could only be in my gym for 45 min, I actually got in the best shape in a long time by doing circuits with little rest: squat, bench, row, lateral raises, deadlifts, hammer curls...8 rounds of 8 reps per set. It was a great workout and took less than an hour.
for those over 40, my only advice would be to dial things back just a bit. I'm not 25 anymore so moving really heavy weight, running 10+ miles 3/4x a week etc will always lead to injury for me. It's better to go at 80% effort but 100% of the time, than to go 100% effort but only for 80% of the time because I jacked up my shoulder or something.
no matter what level you are, just be active, get outside, and have fun.
Good advice
The best exercise ever is to do the whole body by targeting each muscle with one exercise per part
Doug Brignole on Biomechanics
Remember your heart is also a muscle so hi reps light to heavy make sure heart rate goes up that’s your cardio and breaking tissue then food for muscle growth
Every other day I strength train. I program 3 tiers of exercises done every day in this order: 1 heavy compound for strength (squats, deadlifts, presses), 1-2 lighter variations of one of those compounds and 2-4 accessories to target specific muscles/body weakness. On the other day I run for cardio and stretch for mobility.
You don't need 10-15 sets per muscle group per week to maintain strength or muscle, you need it to increase. Half of it to maintain.
I’m getting back into my fitness, tried many times but failed each time. Probably because of my bad back. The priest at my partners church prayed for me and a couple of other people and now I’m healed. Starting now with core exercise so I can get stability back to those back muscles that were overcompensating for the painful spine area.
Can you do a video about how surgery impacts exercise and how to get back into it? I do a fair amount of yoga and resistance training. I had a robotic assisted laparoscopic hysterectomy at the end of February. So the resistance training took a hit as I still cant lift anything above 10-12 pounds just yet. I’ve spoken to my doctors about what I need to do so I think I’m good. But I know that not everyone has doctors like mine. I think it would be beneficial to others.
I always have been looking for cross-training, to combine 2 sessions of weight training with upper-lower split, 1 session of calisthenics, and 1 session of cardio into a weekly schedule. The cardio session is the one that I get creative, running, swimming, rucking, and heavy bag drill are the 4 that I would normally pick from, since I don't use my bicycle as a training tool.
7.5 million! Congrats! Btw I closed my rings 60 days in a row. 61 tomorrow ❤
1:30 Powerhouse of the cell
#3 Mobility - I thought I had limited mobility but it turns out it was actually tight fascia that was limiting my ranges of motion. Once I addressed the areas of tight fascia I was able to move my body in all kinds of ways with ease.
Watched the entire video, still can’t tell what are those 4 best exercices…………
Hmm. Lets go with squats, kb swings, walking, and oh idk… pushups
@@Cowfacebelt squat instead, or else single rdl.
it depends on your current state of fitness and training experience. this video is made so various people can extrapolate exercises from the given information.
At 3:55 he basically explains that it's more 4 principles that should be followed and not exact exercises.
@@michellelouiseweldhagen4356 in the title it says “the four most important exercises you should be doing” but then doesn’t list four exercises. That’s called click-baiting.
I use what I call FASB. Flexibility, Aerobics, Strength, Balance.
Flexibility through stretches sometimes using a yoga strap.
Aerobics through walking outside with a pack, stair climber, rower, jump rope.
Strength through free weights, machine, TRX straps, calisthenics.
Balance through BOSU ball and other balance exercises.
I do the strength exercises about twice a week and at least one of the others on the other days.
I am in and out of the gym in 45 minutes.
This is really helpful, thanks!!!
It is useful to break Mobility into Flexibility and Balance. Nice call!
The gym I go to does pretty much the same thing. Agility (which usually has a balance portion), strength, mobility, endurance (cardio). Been going there for a year now and it's been working well for me. I thought the mobility was stupid as shit when I started but it's probably what's helped me the most. Fucked up my knees in the military and I couldn't even do air squats a year ago and I did 175# two weeks ago which isn't that much but I thought I'd never be able to even do squats again, that's been mostly mobility work. Strength is going well too, doubled my DL, Cardio about the same as when I joined which is pretty good considering that was 16 years ago and I've just been sitting on my ass since I got out thinking I was fucked for the rest of my life.
58 year old CHF level 2 with defib for 9 years. Discovered by luck, EF was down to 15%. Never has went off, now EF 40%-45%, except when I had covib, dropped to 30%, but back up after a year. 2x a week strength with personal trainer. 2x a week bike ride 20 miles. Lastly Kundalini yoga 2x a week at home. So no matter if your healthy or not this kind of exercise helps everyone!
Love the video! Im a student and i work as a vet tech. I workout on days im off of work and i do 10 minutes of cardio after each workout. Days i work i just go home after. I used to do yoga everyday. I want to start doing that again and work on mobility
I do HIIT running on track and gravel bike cycling for cardio, home gym 3x/w for strength and yoga and pilates for mobility. Healthier and stronger than I’ve ever been at 55
I like this advice 😺 I will try to replicate this to get back to the great shape I was in at 55. Covid 3× stole that from me but as I approach 62 I'm finally seeing that exercise can return without causing me me to become bedridden for days. ❤️🔥 There is a light at the end of the tunnel🤸♀️ I've just got to get a bicycle back in my life 🚲😉
Heavy compound lifting, mobility training, stretching and endurance training/HIT.
handstanding push ups
one arm muscleups
head standing cycling
one arm tuck elbow planche
Thank you for everything you do!
Always great for deeper insights into the body and the benefits of exercise. It feels like I've been exposed to a whole new world of fitness truth in a sense. Thank you for this invaluable information!
I love weights, rebounding, and walking with and without a weighted vest
Not yet done watching, but I appreciate the work that you do. Thank you.
Along with the use of a smartwatch or band, I’d suggest having at home a scale with bio impedance measuring. It’s incredible to see how quickly those body indexes can evolve with exercise!
Thank you . I really appreciate your information . I definitely put to use what I learn in your videos .
I always look forward to your videos! Great information!
Glad you like them!
It's channels like this that make UA-cam a God send
I wish I could lift as much as I would want to without getting asthma afterward. Before covid vaccine, i could do resistance training 4x a week and cardio 5-6x a week asthma free. Now I'm lucky if i could do cardio 2 - 3x a week asthma free. I could still run 40-60km per week and/or cycling 100-200km per week and swim a few km asthma free.
BUT whenever i do resistance training, even just body weight, i get asthma 100%.
Was asthma free from age 14 to 31, then covid vaccine 3 years ago, and everything went downhill since. That vaccine was the biggest regret of my life...I'm trying different ways to manage my asthma, including homeopathic, which is so far the best of all.
Like 👍, I take a prescription on asthma, minimize food that keeps my intensity high.
I wish doctors would tell me this instead of telling me to workout JUST to lose weight.
So happy you brought this out! such a good video to refer to :)
Bench press, deadlift, and squats hits most of everything you need for strength training. If you really want to you can add in shoulder press, bicep curls and triceps extensions. As for cardio; get on a treadmill. You don't make it too complicated...
In my opinion, I would say jump rope is a much better alternative for cardio than a treadmill.
@@vh2712 agreed. I find the treadmill boring as well.
People lift too much weight with squats, most doctors don't even recommend doing them in high weights. Too much strain.
Biking is better than running.
One reason I’ve really stuck with rock climbing: it can hit all three at once! It also gives a variety of movements so that none of the muscle groups gets overly used to a given exercise.
General question for you guys. How is the human body heated? We are warm blooded but what physical process generates that warmth?
Been following you since the beginning, always love the video content ❤❤❤❤❤❤
🙌🙌🙌 Thanks for watching for such a long time! 🙏
Still scrolling for the comment which lists the four excercises we should all be doing….. What gives?!
3:59 says the key exercise principles for maximizing your health are #1 strength #2 cardiovascular efficiency #3 mobility #4 monitoring progress
I donated my body to science all alls I got was 3.3k views
In response to those containing its misleading title ~ There is no specific answer because we’re all different and have needs depending on our individual bodies, the video is very helpful and educational if you can understand that.
I climb trees as exercise.
Its very healthy, until you fall.
I enjoy to do that as well, it is challenging but the feeling is awesome.
@@kateraugenindernacht1203 You the man bro!!
Also love doing this.
If someone has problem in his leg then what exercises should he should do as if he had undergone surgery 1-2 years ago? the surgery is of ball and socket joint of right leg.
12 minutes and I’m still waiting for him to identify before I should be doing. He never gets to that point. It’s a good video but it’s completely misnamed
It’s educational too.
Thank you for saving me 12 minutes!
1. Strength training.
2. Cardio.
3. Mobility training.
4. Tracking your progress.
Perhaps you should pay attention to the video more. He literally mentions these 4 at 4:00 mark.
Wish I would’ve saw your comment 9 minutes ago 😅
@@limo-swine6537those aren't exercises, they're training components.
before watching this video i'll say sprinting is the best workout that everyone should do, that and squats
HIIT can be applied to running or biking
Thank you. This is what I asked for and it's really good.
Thank you so much for sharing these precious informations💖
A good strength training routine, rather than the standard gym rat of doing a set and then walking around for 2 to 4 mins and then another set, alternate from an upper body set to a lower body set, then rest for a minute and do another upper body then to lower body, then rest maybe minute and repeat.
That will keep your heart around 120 to 140 (during your set) for your whole workout, plus it stops you from wasting time by doing one exercise at a time with the long rests. Your upper body is already starting to get its break while you are doing your lower body exercise. By the time you get done with the minute rest between your upper will be close to 2 minute rest.
Misleading title... One of the videos I wish there was a x3 speed option.
What are the 4 exercises?
Push, pull, squat,hinge
It seems that all else being equal strength wins out of the 3 if you absolutely had to or wanted to focus on one thing. There’s some cardio load and when doing compound movements you have a minimum flexibility component throughout that range of motion.
Resting Heart Rate as of now is 45 BPM
goal is to hit 40.
Running is all it takes.
Thank you so much.
He should have just said: press ups, pull ups and squats.
Man, all your vedios make me excited always about excersize. On top of it, I really like to, my difficulty is I've fibromyalgia and crossed 50. Would you please make vid about it?
Interesting and well presented. Thank you
I love your youtube channel. It is very unique and explains everything very clearly. Thank you!
What about information for seniors. I did most of these exercises my whole life. For example, I fast walked 13 miles, preparing for 1/2 marathons.
I live in an apartment now. and walking alone outside isn't as safe as it was when I was younger. I need more muscle mass. What can I do now?
Get a gym membership and use the strength machines. Use a weight where you reach failure between 8-20 reps. That said stop when you can only do 1 or 2 more (since those are the most injury prone and that is a bigger concern as you age.) Do at minimum 2 hard sets per week per muscle group. Make sure you do at least one easy warm up set, far from failure, before your hard "working" sets.
Skeletal muscle training and yoga routines are great for most needs, and you can do pilates or hiit routines for cardio. It depends what you're into and capable of though. It just boils down to really straining your big muscle groups for bone health (skeletal muscle), increasing flexibility for mobility and injury prevention (yoga), and small muscle and cardio for heart health (pilates). Keeping an active lifestyle that incorporates a social life, like team sports or duo sports is really healthy for your brain and body as well. Hope this helps!
Strength training, maybe increase your protein intakes.
But, how do you start if you er completely out of shape and cannot really do a single set of anything
Look at stiannkruger's comment that was posted at about the same time. And try the channel Hybrid Calisthenics.
I also recommend yoga. I took a class at a community college and we learned routines and did meditation. I would usually walk out of there feeling great. And/or there are yoga channels.
Another possibility is T-Tapp exercises.
A used treadmill and/or a Schwinn Air-Dyne (I have a vintage gold one) are good and can be convenient.
I'm not an expert but I imagine exercising in water would be a great place to start as you have the resistance against the water to gently build muscle while saving the heart work by lightening the body. I'm not talking about swimming necessarily, you could start by walking around a pool.
@@Mr3kiwis I went with a standing desk and a treadmill underneath it. SO I can work and waddle
My resting heart rate is 40-43. V02max is 55.
Wow! What is your workout regimen like?
Wow! What is your workout regimen like?
Just a lot of biking. Also lift weights 3 days a week.@@beckytaylor6885
@@beckytaylor6885 30,000 miles biked since 2010
Perhaps one way of looking at it is exercise must be exercising the whole muscle. Considering muscle is made of fast twitch and slow twitch fibers, the proper exercise routine would involve both aerobic for the slow twitch, and weight lifting for the fast twitch and then the whole muscle has been exercised.
I think it was 4 categories of exercise including the maintenance component
If you want to be able to be active long term you really need to have a solid understanding of your muscle imbalances and human biomechanics. Alot of time shouldn be spent doing movements that help to create balance and not make it worse. Doing heavy bilateral weight lifting is a one way ticket to making imbalances so much worse and lead to pain and joint issues down the road.
Wish specific exercises would have been named or more specifics on the amount of each would be needed.
Lots of medical problems in my family. Didn't want to have to do all the routines and schedules that they do. Constantly watching what they eat and how long they do anything.
So I tried living healthier and found I had to keep a schedule for exercise and constantly watch what I eat...😅
We Australians get the colon check for free for over 50's. In fact, most of our tests are free.
its free for anyone, if you have good friends and watch a quick how to video
It's not free; you pay for it with taxes.
@@Sparkletron really? I wouldn't have known.
Can you please make a video on how to reduce blood pressure
Zone 2 is 60-70 percent of HRR
Four exercises ? Did I miss them ?
Can't believe I wasn't already subscribed to this channel; great content. Would love a deeper dive on monitoring progress, metrics, validity of different testing tools, what a person can do at home vs what they need specialized testing for, is it worth shelling out for things like VO2 max tests, body fat tests, RMR, lactate levels, etc.?
Thank you! Very educational!!
Before I watch the video I want a gas cardio is great for your cardiovascular system I would think strength training, and then also maybe stretching out ligaments and fascia.
What is your take on Farmer Carries? Also always informative and entertaining video. Keep it up!
The most beneficial to your overall health is strength training, not even cardio will give you the same benefits in long term. Throw some mobility in your days of not training and you’re good to go. Traditional strength training like bodybuilding and not crossfit is safer in joints and will maintain your muscle mass at your older age which is crucial, doing cardio will make your body adapt to make you lighter and will lose muscle mass in progress. That’s why you see these sprinters looking thin. You don’t have to work out almost everyday like this guy recommends, 2-3 days of strength training is more than enough and prioritize your sleep and nutrition over exercise. If doing 2 days then full body workout is great
I’ve just got one question: given all you know about human anatomy, can tendons and ligaments recover from partial tears on their own, with rehab and a few years of time? Or is it simply game over, and an anatomical structure that just does not heal? If it doesn’t heal on its own, please explain why.
10 to 15 sets per week for each muscle is actually a lot. I don't do more than 3-4 sets per muscle per lifting session. That means going to the gym a few times a week for each muscle group. Are you sure that's what is needed to maintain? Or are you advocating for more sets per workout?
That's not a lot, that barely mimics real life. What the hell are 4 sets going to do? Nothing.
I do 12 reps and 10 sets of dumbbell bench presses, 50lb. 100lbs weighted row, 12 reps, 10 sets.
You should train for endurance, not being big.
@RealMTBAddict I mostly train for hypertrophy. I lift twice a week and then bike and run 3 or 4 times a week outside of that. I try to lift weight where the last rep (8 to 12 reps) is close to failure. I am trying to catch my upper body up with my legs. I can run 13 miles in a little over 2 hours so my endurance is pretty good. My Upper body is underdeveloped compared to my legs, which are pretty big at this point.
@@swafflemanish Hypertrophy is only temporary without the genes like Arnold or Ronnie Coleman. You get bigger, then you naturally get smaller. I'd rather just get strong and however big I get that's what nature intended.
I can't get big, my metabolism is 5,000 calories a day resting.
Even if I eat 6 chickens a day I would only gain 7lbs. I'd rather be like Bruce Lee.
Squats, bench press, rows, deadlifts
Love to see the ATG split squat recommendation!!! 💪🏼💪🏼
Another awesome video! Thank you so much!
Just came across your channel love your content thanks for creating
Hi, thank you for the amazing content! I have only one doubt, for how long should I do the cardio sessions at 60-70%? Is 30 min enough?
I'd like to see what you do with someone that is disabled due to a serious injury, and is no longer able to walk, and physical abilities are degenerative.
So in short, doing push up and jogging are enough?
Depends on what you want. If you want to get stronger and bigger you are going to need more than just push-ups (unless you do a lot of push-ups) but if you want to just be fit then yeah.
Truly a great video.
This should be shown to all kids in PE class.
But this will never happen because apparently they are more concerned about teaching...well, you know.
👍👍👍🗽🗽🗽🇺🇲🇺🇲🇺🇲
Yeah all I got was jingoistic propaganda. I never learned anything useful, like how to use a condom or balance a home budget.
@@c-5921if you need to be shown how to use a condom you shouldn’t risk reproduction.
I used to get my resting heartbeat to go down into the 40s when I worked out a lot before, but now my heart just beats faster all the time. Even when I work out early in the morning, my heart is still beating faster than normal when I go to bed. It's like working out now stresses it instead of making it stronger.
Might be a good idea to get your heart checked.
@@anneflynn9614 I have. Several times. They say nothing's wrong. I guess it might be chronic stress, and that my body interprets exercise as even more stress.
Really thank you very much for sharing the knowledge with physical demonstration. I request you to please explain about Cancer with physical demonstration. Randomly I checked videos in your channel and I couldn't find. Can you please share the Link if you have already made video on Cancer related video. I will be waiting for your response.
The human body reflects the Glory of its Creator. (As does everything)
Wong, Squat,Vertical Push and Pull, Horizontal Push and Pull, and Core. Its 6
This was very informative, but honestly - information overload. I don't know what four exercises to incorporate
Great info, which I could I apply it. Having a muscle wasting disease (muscular dystrophy) would make it hard.
I work out with heavy weights 3 times a week. I also do cardio 4 times a week. I have a very physical job. My blood work is always good but my resting heart rate is terribly high these last 4 years. It’s hardly ever below 78 and it can run 90 while I sleep. My doctor always tells me there is nothing to worry about but it used to be around 58 to 60 most of my life. I’m 62. After watching this I think I need to find a new doctor.
Have you been checked for sleep apnoea?